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10 benefits of lemon (and how to include it in your diet)

Lemon is a citrus fruit, which in addition to being rich in vitamin C, is an excellent antioxidant, has soluble fiber that helps reduce appetite and regulate the bowel, being used to season fish, seafood and chicken. In addition, lemon peel and leaves contain essential oils that provide its characteristic odor and can be used to make tea.

This fruit is characterized by being rich in vitamin C, providing 55% of the daily requirement of this vitamin, which acts as a powerful antioxidant that helps improve the immune system, preventing diseases such as flu and colds, in addition to containing other antioxidants such as polyphenols, limonoids and caffeic acid, which provide other health benefits.

Lemon in addition to increasing defenses, could provide other health benefits, which include:

1. Promote weight loss

Lemon helps slimming provides few calories, fiber and helps detoxify the body. In addition to this, it is thought that vitamin C could accelerate the process of fat oxidation, which would favor the process of weight loss.

Drinking water without sugar or sweetener helps to clean the taste buds, reducing the desire to consume sweet foods, and has a diuretic effect, which helps eliminate fluid retention present in the body through urine.

2. Prevent constipation

Lemon helps stimulate the intestine because it is rich in fiber that promotes the passage of stool through it, especially if taken with warm water on an empty stomach.

3. Exert gastroprotective effects

One of the active compounds in lemon is limonene, which has been shown to have anti-inflammatory and antimicrobial effects against Helicobacter Pylori, as well as preventing the occurrence of stomach and duodenal ulcers.

4. Protect from infections

Thanks to limonene, lemon has antifungal and antibacterial properties that help fight diseases such as candidiasis, flu, colds or other bacteria such as S. aureus, S pneumoniae, M. catarrhalis, among others.

5. Taking care of the skin

Because it is rich in vitamin C, regular consumption of lemon promotes tissue regeneration and the formation of collagen, a structure that gives firmness and elasticity to the skin, accelerating the healing of wounds. In addition to this, it is rich in bioactive compounds with antioxidant properties, which prevent early aging and the appearance of wrinkles.

6. Lower blood pressure

Lemon could help regulate blood pressure, because it is rich in flavonoids that exert an inhibitory effect on vasoconstriction of the arteries, relaxing blood vessels and thus improving blood flow. In addition to this, vitamin C has also been linked to a decrease in blood pressure.

7. Prevent anemia

Lemon helps prevent anemia because it contains vitamin C, which promotes the absorption of iron at the intestinal level, mainly iron from plant foods. For this, it is important to consume foods rich in this mineral in conjunction with a food source of vitamin C such as lemon.

8. Prevent kidney stones

The citric acid present in lemons could help prevent the formation of kidney stones, because the urine is less acidic. In addition to this, it exerts diuretic properties that also helps prevent stone formation.

9. Prevent some types of cancer

Lemon contains various bioactive compounds such as limonoids and flavonoids that possess antitumor, anti-inflammatory and antioxidant properties that prevent the formation of free radicals, induce apoptosis and inhibit cell proliferation.

10. Prevent acne

Lemon by possessing antimicrobial and anti-inflammatory properties allows to destroy some types of bacteria that are involved in the formation of acne.

Lemon nutritional information

The table below shows the nutritional composition per 100 g of lemon:

It is important to mention that to obtain all the benefits mentioned above, lemon should be included in a balanced and healthy diet.

How to use it

The best way to obtain all the benefits of lemon is by using the juice, pulp and grated peel, the latter is important because it is in the peel where the essential oils of this fruit are concentrated.

Lemon juice is important to consume it fresh, because 20% of vitamin C is lost after 8 hours, if it is kept at room temperature, and 24 hours if left in the refrigerator.

In case it is ingested to prevent anemia, it is important to consume it in conjunction with foods that are rich in iron, this will favor the absorption of this mineral at the intestinal level. If it is to treat acne, the ideal is to drink 1 glass of lemon juice every day in the morning.

Lemon being versatile also has other less common applications, being able to be used to remove grease from the sink or stove, which in turn will prevent the development of microorganisms due to its acidity.

In addition, lemon essential oil can be used in diffusers or air fresheners for aromatherapy, perfuming and purifying the air, especially in cases of respiratory problems or infections. Its aroma could also improve mood, because when inhaled it stimulates noradrenaline, a neurotransmitter that exerts effects on the brain.

See how to drink lemon water to lose weight.

Lemon recipes

Despite being sour, lemon is a good ingredient to prepare delicious desserts and detox juices, as follows:

1. Lemon juice with pear

This juice stimulates digestion and has a laxative effect that helps in the treatment of constipation, also helping to purify and detoxify the body.

Ingredients:

  • Juice of 1 lemon;
  • 1 pear cut into cubes;
  • 2.5 cm of fresh ginger root;
  • Half a cucumber cut into cubes.

Mode of Preparation

Blend all the ingredients and serve with some ice cubes. This can be taken every day and preferably in the morning, on an empty stomach.

2. Tea with lemon peel

This tea contains the essential oils of lemon which has a purifying effect, besides being delicious to drink after a meal, for example.

Ingredients

  • Half a glass of water;
  • 3 cm of lemon peel.

How to prepare

Boil the water and then add the lemon peel. Cover for a few minutes and then drink warm, unsweetened.

3. Strawberry lemonade

Ingredients

  • Juice of 2 lemons;
  • 5 strawberries;
  • 1/2 glass of water.

How to prepare

Blend all the ingredients and drink it unsweetened.

4. Lemon juice with orange

Ingredients

  • 2 oranges;
  • 1 lemon;
  • 100 ml of sparkling water.

How to prepare

Squeeze the orange and lemon in a fruit juicer and mix that natural juice with the sparkling water and subsequently drink. This is a good version of a natural soft drink.

In addition, lemon prevents oxidation of other fruits, and can be added to other fruits such as apple, pear, banana or avocado, or even in fruit salad, to prevent their oxidation.

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